Common Causes of Running Knee Pain
Most incidences of running knee pain are due to one of the five situations that follow. You can better understand more about each of them by clicking on the networks, including symptoms, diagnosis, therapy and prevention strategies.
Runners Knee
This is the most common cause of running knee pain and is another name for syndrome of patellofemoral pain or anterior knee pain – all indicate the same thing.
It creates an ill-defined ache around the front of the joint, which is often worse with continuous exercise, down stairs or long periods of sitting.
Jumpers Knee
This is the common name for knee pain of the patellar. It is initiated from overuse by tiny tears and leading discomfort in the tendon of the patellar. The patellar tendon sits between the kneecap and the shin bone just below the knee front.
The muscle is generally soft to touch, and after running or other activities and first thing in the morning, there is pain, rigidity, and knee pain.
Follow 10% Rule
For whatever reason you want to build up your training, it is essential to do it gradually. A good thumb rule is the 10 percent rule where you increase your activity up to 10 percent a week, whether it is the length of time you're running for or the distance. If you generally run 5 miles at a moment, for example, rise to 5.5 miles at a moment. You can then increase by another 10% after at least a week.
You may discover that an rise of 10 percent is too much initially, especially if you're just starting or returning to exercise after an injury, in which case you may want to work up to 5 percent instead. Listen to your body and do what's correct for you, and there's no knee pain you should suffer.
Warm up and Cool Down
Make sure you warm up and cool properly before and after exercise. A combination of stretching, strengthening, and cardiovascular exercise helps to decrease running knee pain.
You may be embarrassed to go and it might seem repetitive to warm up and cool down properly, but it makes a big difference and can help reduce knee pain.
Avoid Over Training
This is a common cause of running knee pain when training for an event / competition. Overtraining is when you are exercising the capacity to recover beyond your body. When we practice, our bodies need suitable rest and recovery time; otherwise rates of quality begin to decline.
Warning signs that you may be over trained include exhaustion, changes in mood such as irritability and depression, loss of appetite, lack of exercise enthusiasm, headaches, general aches and pains, decreased performance and sleeplessness.
Wearing a knee support
Ideally, you shouldn't have to wear a knee aid when running if you have good powerful, flexible muscles. But if you get knee pain from running, you may discover a really helpful bandage.
If you feel the need to wear a knee brace to try to decrease pain when running, I would suggest that you wear one that has a kneecap hole at the front as it provides assistance without putting pressure through the kneecap. Visit the section of the knee brace to help you find the right grip.
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